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Health & Education

Keep yourself active – Why?

Globally people are becoming less active, in part of the life is getting busier, in part of comfort we have such as we prefer driving to work even if it is just 5 minutes from home, due to covid-19 there is smart work and a lot of people work from home, due to technology you don’t need to go out for dinner, just order some take away. (write better with Vanessa).

The World Health Organization (WHO) in 2010 identified physical inactivity as the fourth leading risk factor for global mortality (6% of deaths globally).

This follows high blood pressure (13%), tobacco use (9%) and high blood glucose (6%). Overweight and obesity are responsible for 5% of global mortality.

Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes.

Physical activity has significant health benefits and contributes to prevent NCDs.

Globally, 1 in 4 adults is not active enough.

More than 80% of the world’s adolescent population is insufficiently physically active.

How much of physical activity is recommended (for adults aged 18-64 years)?

  • Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
  • For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
  • Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Moderate aerobic activity: walking, riding a bike, dancing, hiking, doubles tennis, water aerobics, rollerblading.

Vigorous activity: jogging or running, swimming fast, riding a bike fast or on hills, sports (football, rugby, netball, hockey,…), aerobics, gymnastics, martial arts.

In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

It is important to know that vigorous intensity activity increases our cardiorespiratory fitness which allows us to live longer (Jama study – external link).

Cardiorespiratory Fitness and long -term mortality – Jama 2018

Cardiorespiratory fitness is an indication of a person’s overall physical health, and improving it should be the aim of everyone because it helps us to live better and more than anything longer. (Review with Vanessa).

A study – Cardiorespiratory Fitness and long -term mortality – Jama 2018 (external link) pubblished in 2018 by Jama, compares cardiorespiratory fitness long-term with mortality. The take away from this study are:

  • Cardiorespiratory fitness is inversely associated with long-term mortality.
  • High aerobic fitness is associated with the greatest survival and is associated with benefit in older patients and those with hypertension.
  • Cardiorespiratory fitness is a modifiable indicator of long-term mortality, and health care professionals should encourage patients to achieve and maintain high levels of fitness.

Think how to link push – ups in the blog

Get better at Push-Ups (Justin Yang et al. 2019, JAMA)

This study showed the association between Push-up exercise capacity
and future cardiovascular events among active adult men.

Cardiovascular disease (CVD) remains the leading cause of mortality worldwide. Robust evidence indicates an association of increased physical fitness with a lower risk of CVD events and improved longevity.

Findings:

  • This study of 1104 occupationally active adult men (mean age 39) found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up.
  • Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups.

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